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Tuesday, October 30, 2007

Recipe: Thai Coconut Chicken

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photo by me

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I'll start posting recipes of some of the things that I cook regularly with nutrition information, and more importantly, how much time it takes to prepare. Apparently, my family is out of the ordinary because we cook meals regularly, as opposed to ordering pizza, going to restaurants, or heating up things that come in a box. I'm curious about how much time we actually spend cooking meals, so I'm going to time how long it takes to cook each of the meals that I post.

I'll start by saying that this isn't exactly the healthiest thing that I cook, but it sure is tasty. This recipe is more a "lightened" version of an atrociously unhealthy original recipe. Even then, it isn't too bad, but it is a little higher in saturated fat than I would like thanks to the coconut milk. I've subbed the light version, and that helps, but it's still got more than I would like. Oh well.

By the way, I'm not exactly a professional food photographer so the pictures will leave much to be desired. Trust me, it tastes good.

Start to finish time: It took me 36 minutes, including defrosting the frozen chicken

Ingredients:

1 can light coconut milk
1.5 pounds of chicken breasts
1 small onion
1 tablespoon minced garlic
salt to taste
Serrano peppers finely minced to taste, I use 2
1-2 limes
2 tablespoons olive oil
1/4 cup chopped cilantro
about 2 tablespoons minced ginger root

Preparation:

Start by heating the oil in a large thick-bottomed skillet. While the oil is heating dice the onion, chop the cilantro, and mince the ginger and put these aside. When the oil is heated, put the onion, garlic, and ginger into skillet and sautee for about 5 minutes on medium heat. While this is sauteeing, cut the chicken breasts into approximately 1/4 inch slices. Turn the heat up to medium high and toss the chicken slices into the pan. Cook for 5-10 minutes until the chicken begins to brown.

Turn the heat down to medium and add the can of coconut milk, the cilantro, and the chopped peppers. Mix it up good. Now would be a good time to taste it and see how much salt you need to add. I think I usually start with about 1/2 teaspoon and work up from there. Simmer the sauce until the liquid is reduced by about 1/3, or for about 10 minutes. Once the liquid has been reduced, turn off the heat and squeeze in the limes to taste. My wife likes it "limey" and I use 2 limes. Start with 1 and work up from there.

That's it. We serve this over brown rice, usually with a vegetable of some sort. The recipe makes about 5 servings with this nutrition information per serving:

Calories: 256.1
Fat: 12.4 g

Protein: 33.8 g

Carbohydrates: 1.05 g


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2 comments:

Kristen said...

I made something similar just the other day, but with added curry and such for curry chicken. It was quite tasty...and the leftovers were good too!

* 1 14-ounce can “lite” coconut milk
* 3 tbsp reduced-sodium soy sauce
* 1 tsp brown sugar
* 2 tsp curry powder
* 1 tsp bottled minced ginger
* 2 tsp chili-garlic sauce
* 3/4 pound skinless, boneless chicken breast, cut into 1-inch pieces
* 1 red pepper, de-seeded and chopped
* 2 cups mushrooms, sliced
* 1 large carrot, chopped
* 1 celery stalk, chopped
* 2 bunches scallions, chopped into 1-inch pieces
* 2-3 baby bok choy, (green parts) chopped

Fit Club Scott said...

Looks good!